Deep Comp- 1/17/17

Keep HR in the 60-70%, looking for burn of awareness, not pain indicative of a nearly failed set.

30 Dead Walks (very light)

25 Clamshells E/S

20 Prone SL Hip Extension and Knee Flexion

15 Reverse Hypers 3-1-x-2

10 Bird/Dogs e/s 3-1-3-1

5 Slow Frog Squats 6-2-6-2 (quadruped position with knees splayed)

Optional: Banded Glute Bridges- 1 x 30

Longevity and wellness is paramount, especially this time of year. It's critical to break the routine of just "Strength and Conditioning" and add some maintenance/rehab/prehab in occasionally. This portion will help you get a feel for whats going on in your posterior chain, as well as get everything firing optimally before you deadlift heavy. Take this portion seriously, it's placed first for a reason.